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How you begin your exercise will vary from person to person. If you have not exercised for a long
period of time, or are severely overweight, you
MUST
MUST
MUST
MUST
start slowly and increase your time gradually,
by perhaps only few minutes for each session per week.
Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can
help make you feel better, look better and will almost certainly enable you to enjoy life more.
Before
Before
Before
Before starting
starting
starting
starting to
to
to
to exercise
exercise
exercise
exercise
Exercising
Exercising
Exercising
Exercising Information
Information
Information
Information
Aerobic
Aerobic
Aerobic
Aerobic fitness
fitness
fitness
fitness
Aerobic exercise is simply defined as any
sustained activity that increase the supply of
oxygen to your muscles via the blood
pumped by your heart. With regular exercise,
your cardiovascular system will become
stronger and more efficient. Your recovery
rate i.e, the time taken for your heart to reach
its normal level, will also decrease.
Initially you may only be able to exercise for a
few minutes each day. Do not hesitate to
breath through your mouth should you need
more oxygen. Use the “talk test”, if you
cannot carry on a conversation while be
gradually built up with regular exercise. Over
the next six to eight weeks.
Do not be discouraged if it takes longer than
this to begin to feel lethargic, everyone is
different and some will achieve their targets
quicker than others, work at your own,
comfortable pace and the results will come,
the better your aerobic fitness the harder you
will have to work to start in your “Target
Zone”.
Warming
Warming
Warming
Warming up
up
up
up
A successful exercise program consists of
three parts: Warm up. Aerobic exercise and
cool down. Never start a training session
without warning up and never finish one
without
cooling
down
correctly.
Perform
between five and ten minutes of stretching
before starting your workout to prevent
Muscle strains pull and cramps.
Aerobic
Aerobic
Aerobic
Aerobic exercise
exercise
exercise
exercise session
session
session
session
Those new to exercise should exercise no
more than every other day to start with.
When you are comfortable with your routine,
you can exercise for 6 days per week. Always
take at least one day off per week.
Exercise
Exercise
Exercise
Exercise in
in
in
in your
your
your
your Target
Target
Target
Target Zone
Zone
Zone
Zone
To ensure that your heart is working in its
exercise target zone, you need to be able to
take your pulse, if you do not have a pulse
monitor, you will need to locate the pulse in
your carotid artery. This is situated in the side
of the neck and can be felt by using the index
and middle fingers.
Simply count the number of beats you feel in
10 seconds and then multiply by six to get
your pulse rate. This should be taken before
you start to exercise for easy reference.
People, Who have a greater aerobic fitness,
will have a lower resting pulse level and will
also be able to exercise with a higher pulse
level.
Target
Target
Target
Target Zone
Zone
Zone
Zone
To determine your “Target Zone”, see table
below, if you are new to exercise and by
definition unfit, refer to the middle column, if
you exercise regularly and have good aerobic
fitness, refer to the right column.
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